A recent article in Triathlete Europe offered advice on how to avoid side stitch, citing diaphragm spasm as one of the most common causes, with spasm of the accessory muscles of breathing, the obliques, another cause.
Canadian Running also featured an article about side stitch explaining that as you take in air (while running) your diaphragm contracts, allowing your lungs to expand, and this, like any other muscle, can become overloaded during a run, straining it and causing it to spasm.
While there appears to be no definitive consensus on the causes of side stitch, many medical and sports professionals do believe it to be associated with the diaphragm, your main breathing muscle, and surrounding muscles.
An easy way to help prevent your diaphragm from feeling fatigued is to train your inspiratory muscles (mainly your diaphragm and intercostals) with POWERbreathe to become stronger. This will help improve your breathing stamina and enable you to run or swim for longer with less effort.
A pain in the side – why a stitch can turn a sporting demigod into a ‘DNF’ is a really informative article written by Sports Performance Bulletin which looks at strategies for coping with stitch and training techniques for its prevention, including POWERbreathe Inspiratory Muscle Training.